Comparing Nutrients in 7 ounces Tomatoes VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Onion Powder	11%	3%	86%

Macro Nutrients

	Tomatoes	Onion Powder	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	121% 157g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	18% 13g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.75% 2.7g	4.57% 3.3g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.5g	% 1.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.68g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	79.4% 30g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Onion Powder	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	110% 1.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	51.6% 46.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Onion Powder	Recommended Dietary Allowance
Calcium	2% 20mg	76.2% 762mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	130% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.7% 0.54mg	97% 7.74mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	112% 2.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	51.6% 28.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	9.66% 145mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	73% 8.04mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Onion Powder:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.9 times more Vitamin B3, 2 times more Vitamin E and 1.9 times more Vitamin K than Onion Powder Spices.
• While Onion Powder Spices contain 12.4 times more Vitamin B1, 4.2 times more Vitamin B2, 8.2 times more Vitamin B5, 9 times more Vitamin B6, 4.3 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Onion Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Onion Powder:

• Raw Ripe Red Tomatoes have 17.5 times more Water than Onion Powder Spices.
• While Onion Powder Spices contain 38.4 times more Calcium, 10 times more Copper, 14.4 times more Iron, 10.3 times more Magnesium, 11.4 times more Manganese, 13.4 times more Phosphorus, 4.2 times more Potassium, more Selenium, 14.6 times more Sodium and 23.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Onion Powder Spices contain 18.9 times more Energy, 5.2 times more Fat, 3.2 times more Omega 6, 20.3 times more Carbohydrate, 2.5 times more Sugars, 12.7 times more Fiber and 11.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Onion Powder Spices have similar amounts of Fructose per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Onion Powder Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.